Easing the Transition: Gentle Practices for Perimenopause & Beyond
Menopause is a natural transition in every woman’s life, yet it often arrives with a host of physical, emotional and mental challenges that can feel anything but natural. From hot flushes and night sweats to anxiety, fatigue, brain fog and a deep dip in confidence, it can feel like life has turned upside down overnight.
But support exists—and more importantly, it can work for you.
I recently completed my Menoyoga® Yoga for Menopause Teacher Training, which was incredibly fascinating and interesting. I was able to better understand how yoga, breathwork, and meditation can really play a powerful role in helping women feel more grounded, strong, and capable during perimenopause and beyond. This blog explores how holistic practices, thoughtful nutrition, and strength-based movement can ease symptoms and help you reconnect with your inner strength.
‘Please note: I am not a medical professional, and this blog draws on personal experience and specialist yoga training (including MenoYoga). Please consult your GP or a qualified healthcare provider before making any significant changes to your health, exercise, or supplement routines.’
The Menopausal Shift: More Than Just Hormones
Perimenopause, the phase leading up to menopause, can begin as early as the mid-30s, though for most women it starts in the 40s. It’s a time marked by fluctuating oestrogen and progesterone levels, which can influence almost every system in the body, including the nervous system, digestive system, and endocrine (hormonal) system.
These changes can lead to:
Anxiety and mood swings
Sleep disturbances
Joint pain and fatigue
Loss of muscle mass
Lower bone density
Changes in metabolism and weight distribution
Reduced confidence and self-esteem
It's no surprise then, that many women feel disconnected from themselves during this time. But rather than ‘pushing through’ or dismissing symptoms, we can now use additional help, such as yoga, breathwork and meditation, as supportive tools to help restore balance and rebuild confidence.
Yoga for Strength, Stability and Soothing
Yoga can be an anchor during times of change. It not only builds strength and flexibility but also nurtures emotional resilience and inner calm. During perimenopause and menopause, it’s important to adapt your yoga practice to meet your changing needs.
Gentle, cooling flows help manage heat and inflammation, while strength-building poses help counteract the loss of muscle and bone density associated with oestrogen decline. Here’s a short example:
A Cooling & Strength-Building Flow (10 minutes)
Wide-Legged Forward Fold (Prasarita Padottanasana)
Stand with feet wide apart. Inhale, lengthen the spine; exhale, hinge at the hips, and fold forward.
Let the head hang, hands to the floor or blocks. Stay for 5–10 breaths.
Cools the nervous system and relieves mental fatigue.
Goddess Pose (Utkata Konasana)
Turn toes out, heels in. Bend knees over ankles. Bring hands to heart in prayer or come into cactus arms
Hold for 5–8 breaths, keeping shoulders relaxed.
Builds strength in thighs, hips and pelvic floor.
Low Lunge with Side Bend
Step one foot forward, back knee down. Inhale, lift arms; exhale, gently bend to one side.
Hold 5 breaths each side.
Opens the hips and stretches the side body, reducing tension.
Legs-Up-The-Wall (Viparita Karani)
Lie down and swing your legs up the wall. Place a cushion under the hips if comfortable.
Rest for 5–10 minutes.
Deeply restorative, helps soothe insomnia and anxiety.
Meditation for Confidence and Clarity
Confidence can take a knock during menopause, particularly when mental clarity wanes or physical symptoms become overwhelming. Meditation offers a safe space to reconnect with your centre and cultivate a sense of calm self-trust.
Try this simple practice:
Grounding Meditation for Calm and Confidence (5 minutes)
Sit comfortably or lie down.
Close your eyes and take 3 slow breaths, in through the nose and out through the mouth.
Bring your awareness to the base of your spine. Visualise roots extending into the earth.
Silently repeat: I am grounded. I am calm. I trust myself.
Stay here for 3–5 minutes, breathing gently. When ready, open your eyes slowly.
Daily meditation—even for just a few minutes—can help lower cortisol, reduce anxiety and improve sleep.
Breathwork to Regulate and Rebalance
The nervous system becomes more sensitive during perimenopause, which is why simple triggers can lead to emotional overwhelm or restlessness. Breathwork helps regulate this response and signals safety to the brain.
Two effective techniques include:
Cooling Breath (Sheetali or slightly parted lips breath)
Inhale through pursed lips or curled tongue (if possible), feeling cool air enter the body. Exhale slowly through the nose.
Repeat for 1–3 minutes to reduce heat and calm the mind.Extended Exhale Breathing
Inhale for a count of 4, exhale for a count of 6.
Continue for several minutes to ease anxiety and support the parasympathetic nervous system.
Strength from the Mat and Beyond
Maintaining muscle mass and bone strength is critical during and after menopause. While strength training in a gym is valuable, yoga can also provide resistance through body weight and is more accessible for many women.
Poses such as:
Plank
Chair Pose
Bridge
Warrior Poses
…can all help maintain strength, stability and balance, which are essential as oestrogen levels decline. These movements also support posture, which tends to suffer with fatigue or tension, and improve body awareness—another key to restoring confidence.
Diet and Supplements
While yoga supports the whole system, it’s important to nourish your body from the inside too.
Focus on:
Calcium and magnesium-rich foods: leafy greens, nuts, seeds
Omega-3 fatty acids: flaxseeds, oily fish
Phytoestrogens: such as tofu, tempeh, and flax
Protein: to support muscle mass
Hydration: crucial for mood, digestion and skin
Supplements like magnesium, vitamin D3, and B vitamins can also be helpful, though it’s always best to speak with a healthcare practitioner or specialised naturopath to tailor them to your needs.
You Are Not Alone
Menopause is a significant life transition—one that can feel unsettling and unfamiliar. The changes it brings are not just physical, but emotional and mental too, often prompting a reassessment of how we care for ourselves and what we truly need.
It’s easy to feel isolated or unsure during this time, but there is strength in recognising that you are not alone. Many women are walking a similar path, learning to adapt and embrace this new phase with patience and self-compassion.
By integrating yoga, breathwork, meditation and simple but meaningful lifestyle practices, you can begin to feel more connected, confident, and supported in your own body. This chapter of life is not about decline—it’s an opportunity for renewal, for rebalancing, and for empowering yourself.
At Sussex Yoga, we offer thoughtful, accessible classes that meet you where you are. Whether you’re new to yoga or looking to tailor your practice to better suit your body during this stage, you’ll find a warm welcome and a supportive space to explore what feels good for you.
Namaste, Angie at Sussex Yoga
